So You Want to Start Running Again Postpartum
In this blog post, we’re breaking down the key takeaways from our latest Black Iron Radio episode on returning to running postpartum. If you’ve recently had a baby and are eager to get back to running, you’re not alone—but the process isn’t as simple as just picking up where you left off. Postpartum recovery comes with unique challenges, from healing tissues to hormonal shifts, and rushing back too soon can lead to setbacks. That’s why we brought in pelvic floor PT Whitney Doran, along with BIN coaches Christin and Chloe—both moms and experienced trainers—to share what postpartum athletes need to know. Keep reading for expert-backed insights on a smart, sustainable return to running—and be sure to check out the full episode for even more!
BLACK IRON RADIO EP. 230: SO YOU WANT TO START RUNNING AGAIN POSTPARTUM
Returning to running postpartum isn’t just about lacing up and hitting the road or trail—it’s about rebuilding strength, patience, and trust in your body. In this episode, pelvic floor PT Whitney joins Christin and Chloe to get real about the postpartum running journey.
They cover:
The healing timeline & what your body actually needs to recover
When and how to safely reintroduce movement
The mental and emotional challenges of getting back to running
Why “bouncing back” is a myth (and how to embrace a sustainable comeback)
The importance of pelvic floor therapy, proper support, and scaling training
Whether you’re an athlete or just eager to feel like yourself again, this conversation is full of real talk, expert insight, and the reassurance that you don’t have to rush the process.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Returning to running postpartum can feel like a tug-of-war between excitement and frustration. You want to get back out there, but your body feels different, your energy is unpredictable, and—let’s be real—the pressure to “bounce back” is everywhere.
At Black Iron, we know that postpartum recovery isn’t about rushing the process. It’s about rebuilding intentionally so you can return stronger, injury-free, and confident in what your body is capable of.
Pelvic floor PT Whitney Doran sat down with BIN coaches Christin and Chloe—both moms and experienced trainers—to break down what postpartum athletes need to know before lacing up again.
What’s Actually Happening to Your Body?
First things first: your body just did something incredible, and it needs time to recover. We’re talking months, not weeks. Here’s a snapshot of what’s happening internally:
Abdominal tissue: Stretched for months—takes 12+ weeks to regain function
Pelvic floor: Supporting extra weight—needs at least 12 weeks to regain strength
C-section healing: External layers heal in 6 weeks, internal layers take months
Uterus involution: Shrinking down to size—takes 6-8 weeks
And that’s before we account for sleep deprivation, feeding schedules, and hormonal shifts. It’s not just about when you can run again, but when your body is ready.
Why Rushing It Backfires
Both Christin and Chloe admitted they underestimated the challenge of returning to movement. Christin, a lifelong runner, felt good at three weeks postpartum—until a jog left her in serious pain. Chloe went for a walk too soon and ended up sick.
What they learned: feeling “ready” isn’t the same as being physically ready. The return-to-run timeline needs to be earned, and skipping steps can lead to setbacks, injuries, and frustration.
The Smart, Sustainable Return to Running
Start with the basics – Breathwork, core reconnection, and pelvic floor work come first. Before running, you should be able to walk 45 minutes without pain and pass a single-leg hop test (30 seconds on each foot).
Strength before speed – Running is high impact. Postpartum bodies need strength and stability before adding intensity. Think unilateral work, controlled plyometrics, and progressive load.
Test, don’t guess – Whitney incorporates a return-to-run screening in her postpartum training program, based on physical therapy research. It helps identify whether your tissues are actually ready for impact.
Listen to your body – Peeing, pressure, or pain while running? That’s your cue to pull back. “Push through it” is not the move here. Scaling appropriately sets you up for long-term success.
Get professional support – A pelvic floor PT can assess your unique recovery timeline. Many women experience regressions months later, often due to sleep changes, stress, or training loads that ramp up too quickly.
Trust the Process & Play the Long Game
It’s easy to compare your postpartum journey to what you see online. But as Whitney reminds us, no two recoveries are the same:
❌ Your timeline ≠ someone else’s
❌ Your progress ≠ their progress
❌ Your only job is to rebuild at your pace
Your fitness didn’t disappear. The miles you put in before pregnancy didn’t vanish. They’re still there, waiting for you when your body is ready.
If you’re in the thick of it, trust that playing the long game means fewer injuries, better longevity, and a return to running that actually feels good.
Need structured guidance? Check out Black Iron Training’s Postpartum Training Program, designed by Whitney, with beginner & advanced levels plus a dedicated return-to-run progression.
💬 Have questions? Drop a comment or send us an email—we’re here to support your journey.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify